Health
You don't have belly fat, it's actually nothing but bloating!
Many of us, when trying to lose weight, first of all think about how to get rid of a protruding abdomen.
Trendy diets and exercises promise to remove belly fat, but do you really have excess body fat?
In fact, in many cases, the tummy is the result of bloating caused by a buildup of gases and fluids in the abdominal area.
Because of the bloating, your stomach protrudes and appears bigger, although it doesn't contain as much fat as you think.
There are several main causes of constant bloating:
Causes of bloating
1. You don't drink enough water
Many health problems are usually due to insufficient water consumption. Some consider coffee and alcohol to be a liquid intake, while these drinks dehydrate.
So if you are a coffee lover or have abused a few alcoholic drinks, make sure to drink 6-8 glasses of water a day. When you don't get enough water, the body starts using the available fluid and bloating occurs due to water retention.
2. Constipation
If you suffer from constipation, you need to add more fiber to your diet to speed up the process of getting rid of bloating. Gases that accumulate along with excrement lead to bloating.
However, it is worth remembering that the amount of fiber should be limited, as too much fiber will only make the situation worse.
Read also: 10 scientific facts about intestinal gases
Constant bloating
3. You are under severe stress
Recent studies confirm that bloating is the result of severe stress. The thing is that when our body is under a lot of stress, the brain prevents our digestive system from working properly.
Blood flow to organs, intestinal permeability, mucus production – all these functions undergo major changes during stress.
Add to that constipation and abdominal pain, and you get a bloating problem. By getting rid of stress, you can solve this problem.
4. You're eating too fast
If you're used to eating in a hurry and don't chew your food thoroughly enough, you're swallowing a lot of air.
Your stomach fills up with gases and processes food much more slowly, causing bloating. That's why it's so important to eat while biting off small pieces.
Bloating after eating
5. Gluten intolerance
A slight swelling may occur after you eat bread or other flour products. However, if you are intolerant to gluten, the protein in wheat, you may be very bloated after these foods.
Since the body has difficulty digesting gluten, this causes gas to accumulate and bloating. Try to eliminate bread, pasta, and other flour products for a while and see if this affects your belly size.
Also read: 5 types of female tummies and how to get rid of each
6. Lactose intolerance
Almost all people experience lactose intolerance to varying degrees. Some of us may be more susceptible, and dairy products can cause digestive problems.
If your body does not digest lactose or milk sugar well, you may be constantly bloating.
Reduce dairy products (milk, cheese, yogurt) and see how this affects your stomach.
7. Too much salt
Another cause of bloating is the accumulation of fluid in the abdomen. This is due to the fact that you eat so many foods that are rich in salt and sodium.
A large amount of sodium causes fluid retention in the body, and this leads to bloating.
How to get rid of bloating
1. Eat potassium-rich foods
A large amount of salt is bad for your body. To compensate for the side effects caused by salt intake, include more foods that contain potassium in your diet: citrus fruits, melons, tomatoes, bananas, kiwi.
2. Drink 8 glasses of water a day
Water removes waste products from the body and supports bowel function. Coffee can also help (but only black), as it promotes intestinal motility.
Read also: 6 situations when you absolutely should NOT drink water
Just remember that you need to drink a glass of water after coffee to avoid dehydration.
3. Drink mint tea
Mint tea reduces gases, relaxing the digestive tract, and supports normal peristalsis.
4. Say no to fizzy drinks
The gases in these drinks, even dietary drinks, trap gases in the stomach. Replace them with refreshing lemon, lime or cucumber water.
5. Stop chewing gum
Chewing chewing gum leads to swallowing air and, as a result, bloating. If you feel like chewing something, you can suck on a lollipop or eat some popcorn with a little fat.
6.Read the composition of the products
When you buy processed or prepared frozen food and preserves, make sure they contain no more than 500 mg of sodium per serving. A large amount of salt = severe bloating.